Healthy eating not only helps control weight, blood sugar, and blood pressure, but also prevents many dangerous diseases such as cancer, heart attack, and stroke. With just a few adjustments in how we prepare our food, we can reap many health benefits.
To make food healthier and more beneficial, people need to make the following adjustments when preparing meals:
Replacing white starches with complex carbohydrates like potatoes, brown rice, or oats will make your meals healthier.
Add vegetables
One way to make home cooking healthier is to add vegetables to your recipes. Healthy vegetables include spinach, kale, bok choy, broccoli, mushrooms, carrots, and sweet potatoes.
These are all excellent sources of vitamins, minerals, fiber, and antioxidants, offering numerous health benefits, according to the health website Prevention .
Choose a healthy cooking method.
When eating out, we can't actively choose how the food is prepared. Many dishes are fried or grilled. As a result, the food is often greasy and unhealthy.
When cooking at home, we have more control over our cooking methods. Instead of frying or grilling, people should boil, steam, or stir-fry with minimal oil. Additionally, if you're making soup, avoid boiling vegetables at high temperatures to prevent them from becoming overcooked.
Choose the right type of cooking oil.
After choosing a healthier cooking method, the next step is to select the right cooking oil. Vegetable oils are generally preferred. Avocado oil is suitable for high-temperature cooking methods such as baking, pan-frying, sautéing, or roasting. Olive oil, on the other hand, is ideal for use in sauces or salad dressings.
Fresh plants
Besides eating cooked foods, to make meals healthier, we can also supplement them with fresh plant-based foods such as raw vegetables, fruits, or nuts like walnuts, almonds, cashews, and pistachios.
Choose healthy spices.
To enhance the flavor of dishes, in addition to main seasonings like sugar, salt, or MSG, people can choose other healthy spices. The principle is to prioritize low-calorie, healthy spices such as cilantro, mint, sauces, lemon, rosemary, oregano, or basil.
Reduce white starch
People need to reduce their intake of refined carbohydrates such as white rice, white bread, noodles, and vermicelli. At the same time, they should replace them with complex carbohydrates such as potatoes, brown rice, oats, or quinoa, according to Prevention.
Source: https://thanhnien.vn/nau-an-tai-nha-6-cach-de-co-mon-an-lanh-manh-hon-18524122200172676.htm
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